Tuesday 7-1-14

15 min to establish a 1RM Back Squat

Then...

AMRAP 8 Min
6 Front Squats (135#/95#)
1 Rope climb 

Monday 6-30-14

10 Rounds
10 Toes to bar
20 KB Swings (53#/35#)

This week starts a new cycle!!! We will be testing some workouts and 1 rep maxes this week.  If there was ever a week to get to the gym consistently it would be this week!!! Also please write down your times, weights, and scores for the lifts and workouts.  In 8 weeks we will be re-testing all the exact same workouts and lifts.  Keep good notes and get ready to watch all your numbers go up.

Along with this awesome new cycle, we are also doing a 100 day 100 push ups a day challenge! Hop on board if you like!!! We started Tuesday the 24th and will end on October 2nd.  No worries if you didn't start with the rest, just start today :)
Not many rules besides you must do 100 pushups every day.  Break it up how you like, but just get it done.  Yes on your knees is fine, but i'm gonna guess you aren't doing that long ;)

Saturday 6-28-14

Push Press
3-3-3-3-3

Then...

9-15-21
Deadlift (Use weight of last set of 3 push press)
200 meter sprint after each set of DL

Friday 6-27-14

"Elizabeth"
21-15-9
Squat Clean (135#/95#)
Ring Dip

Thursday 6-26-14

Overhead Squat
3-3-3-3-3

Then...

Hang Snatch
3-3-3

* Bar must stay above knee.  Work on getting weight into the heels, shoulder in front of bar, and actively pulling bar back into body.

Wednesday 6-25-14

50 Power Cleans (95#/65#)
   *This weight should be something you can do 25-35 reps unbroken with little rest then continuing
Sprint 1 lap around the building

Rest 1 min

50 Shoulder to overhead (95#/65#)
Sprint 1 lap around building

Rest 1 min

50 Deadlifts (95#/65#)
Sprint 1 lap around building 

Tuesday 6-24-14

Front Squat

3-3-3-3-3

Then ..

AMRAP 12 min

20 Alternating Single arm dumbbell snatch (50#/35#)

20 Toes to bar 

Monday 6-23-14

5 rounds
6 bar muscle ups
12 box jumps (30"/24")
200 M sprint

Then...

Remainder of class, skill work
*Pick a skill you want to work on and knock it out.  The coaches are here to help and there is still time in class so stay and practice.  

Saturday 6-21-14

5-5-5-5-5

Deadlift 

Then...

5 Rounds
20 KB Summo Deadlift High Pulls (70#/53#)
20 double unders

Friday 6-20-14

5-5-5 (10 min)

High hang squat clean 

Same as the High hang Snatch we did on Wednesday, the point of the High Hang Clean is to focus on the finish of the second pull and the quickness needed under the barbell of the 3rd pull! 

then...

5-5-5 (10 min) 

Split Jerk

Tic Tac Toe!!! Be careful lowering the bar back down to the shoulders for each rep. Be a shock absorber 

then....

With a partner 

AMRAP 5 min 

1 power clean (135#/95#) 

then partner does 1 power clean

2 power cleans

then partner does 2 power cleans

3 power cleans

then partner does 3 power cleans 

Continue on for 5 min.... Score is total number of power cleans 

Thursday 6-19-14

"Barbara" 

5 rounds each for time. Rest 3 min between rounds

20 Pull ups

30 push ups

40 sit ups

50 Air squats

Wednesday 6-18-14

5-5-5

High hang Squat Snatch 

   *Keep that bar in the hip, do no let it slide down the legs.  Be fast under and punch in the catch! 

watch how Kendrick uses the energy of the bar in the hip to allow himself time to get under the bar.  However, make sure you stand all the way up on the Overhead Squat Portion of the lift, like he does on the last rep.  Remember this is a "High" Hang Squat Snatch not a "Hang" squat snatch.  The difference of the two being that the High Hang Snatch stays in the hip without the bar sliding down the thigh working on the finish of the second pull and the entire third pull.  

Then...

12-8-6-4-2

Overhead Squat [135#/95#]

Toes to bar 

Tuesday 6-17-14

5-5-5-5-5

Front Squat 

Then...

8 Min AMRAP 

5 thrusters [205#/125#]

20 Pull ups

10 Thrusters [185#/105#]

15 Strict pull ups

15 Thrusters [135#/95#]

10 CTB pull ups

Max Thrusters [95#/65#] 

Monday 6-16-14

5-5-5-5-5
push press [Increase load each set to max load on last set of 5]

Then...

6 Min AMRAP
16 KB Swings  (80#/62#)
8 Air Squats
6 Alternating KB Snatches

HAPPY BIRTHDAY JENNY!!!!

Saturday 6-14-14

"JT"
21-15-9
Handstand Push up (scale is handstand hold 1 min or hold dumbbells over head or KB's over  head for 1 min... Make it a weight that pushes yourself!!!!)
Ring dip
push up

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Friday 6-13-14

"Helen"
3 rounds
1 lap around building
21 KB Swings (53#/35#)
12 Pull ups

Thursday 6-12-14

EMOM 12 min
3 power snatches (155#/100#)
6 overhead squats 

Wednesday 6-11-14

15 Min to establish a 1RM Front Squat

Then...

21-15-9
Thruster (95#/65#)
Toes 2 Bar

Tuesday 6-10-14

For time
100 double under (scale 50 tuck jumps)
80 jumping pull ups
60 wall balls (20#/14#)
40 Kb swings (70#/53#)
20 box jumps (30"/24")

Monday 6-9-14

AMRAP 8 Min
10 deadlifts (165#/105#)
8 power cleans
6 burpees over the bar

Saturday 6-7-14

30 MIN AMRAP....

DODGE BALL!

Friday 6-6-14

"Cidny"
AMRAP 20 MIN
5 pull ups
10 push ups
15 air squats

Thursday 6-5-14

In teams of 2
Row 4k
Max sprints around building

Teams of 3 Row
6K
Max Sprints around building (1 member will rest after sprint and before row)

*Score is total number of laps accomplished and time rowed

wednesday 6-4-14

12 min to establish a 1rm Push Press

Then...

For time
30 shoulder to overhead (135#/225#)
30 Power Cleans 

Tuesday 6-3-14

EMOM 5 MIN
10 Burpees (should take no more than 35 Sec, if it is reduce to 7 or 6)
EMOM 4 MIN
12 wall balls (20#/14#)(should be unbroken)
EMOM 3 MIN
14 KB Swings (53#/35#)
EMOM 2 MIN
16 push ups
MAX REPS in 1 MIN
Air squats

*your score is number of air squats

Monday 6-2-14

5 Rounds for Time:
200 meter Pinch Plate Carry (35#/25#)   *5 burpees every time the plate is put down
20 Toes to Bar